Not sure if you need a Physio? Or when the best time is to come in?

Please tab through our advice below, and if you have any queries just give us a call on 01782 405500

We can then get you booked in to speak to one of our Clinicians either via Telephone or Video.

In the first few days after any injury it is often difficult to fully assess and make an accurate diagnosis, therefore sometimes people have a wasted journey to their GP or Physiotherapist.

If you have had a sudden onset of pain without any explanation either consult your GP or give us a call on 01782 405500

Back problems are often best assessed and treated as soon as possible but if you have sustained an injury that can easily be explained e.g. rolling your ankle, straining a muscle, twisting your knee etc please take a look at the guidelines above to start the healing process and come see us in a few days!

These should only be used up to 72 hours after the injury was sustained.

If you feel that you need to use these guidelines then the activity causing pain should be ceased until you have been fully assessed by the a Physiotherapist or healthcare professional, as further injury could easily occur.

Take precautions to avoid re-injury of the body part e.g. support an injured wrist when out in public to avoid getting knocked.

Rest from any intense activity but continue to function as normally as possible without causing undue pain.

To be used for first 72 hours after injury as it will help reduce swelling. Apply ice to the injured area for a maximum of 15 minutes wrapping the ice in a thin cloth to avoid burning the skin. Ensure the ice bag is large enough to cover the surface area of the injury site. Repeat as often as possible throughout the day, ideally every hour.

You may want to apply a tubigrip to the injury site. Ensure that the tubigrip is not too tight (you should be able to get your fingers between it and the skin) and that there are no wrinkles in it.

Do not wear a tubigrip when lying down as this compromises circulation – so do not wear at night.

Keep the injured body part above heart height.

Eg put a foot up on pillows whilst lying down for ankle/knee injuries, or put an elbow on pillows in sitting for elbow/hand injuries.

DO NOT MIX Ice, Compression or Elevation as this makes circulation worse.

i.e. don’t sit with your foot raised and an ice pack on, or with a tubigrip on and ice

Do one at a time.

Use these after the first 72 hours.

Hand, Wrist, Foot, Ankle Injuries:

  • You will need 2 washing up bowls or buckets large enough to cover injured area
  • Hot water (as hot as possible without scalding) in one
  • Ice cubes and cold water in the other

Injuries to other areas:

  • 1 Ice Pack
  • 1 Hot Water Bottle

Apply ice for 2-3 minutes, then apply heat for 2-3 minutes. Repeat this 4-5 times always finishing with ice.


  • Go to A&E if you suspect serious injury
  • Try to keep any injured parts moving as much as pain allows
  • Follow any advice given by Healthcare professionals


  • Attempt any form of strapping or taping at home unless qualified or directed to do so by a Healthcare Professional– a full assessment is needed to see if strapping or taping is appropriate.

“We operate a team approach at Swan Physio so that our clients get the maximum benefit from their treatment. We have a team of Therapists with different specialties to get you the expert treatment required.

We also work closely with the clinical team of our sister company Swan Health and Rehabilitation who provide services complementary to Physiotherapy.”